Training for Back-to-Back Marathons

Congratulations on your second marathon finish Karen! Sounds like you've got the marathon bug! You ask a great question as running another long distance race soon after a marathon can be done, but you really need to train wisely in between.

Posted by: Karen July 9, 2007Hi Coach Jenny. I have just finished my second marathon, in 2 years. I want to start training for a 1/2 marathon the first week of September. How do I start re- training? Start my program from the beginning but do half of it or do I give my legs some rest and just do some easy mileage and cross training for a few weeks? Thanks, Karen

FIRST STEP - RECOVERYThe first step in preparing for your next half marathon in September is to plan your recovery from this marathon. I call this the "reverse taper" time or a 3-4 week period of time where you gradually work back into a regular running program. The week after the marathon take time off running [and other high impact activities] and cross-train at an easy effort. This is also a great time to focus on flexibility, rest and reward yourself with a post race massage and let them work out those tight spots. As you progress through week 2 post race, listen to your body. Run easy and gradually increase the time and number of running days each week. If your body talks to you, listen. It simply means it needs a little more time to recover. Cross-train a little longer and take the time to heal. As you reach weeks 3-4, if everything feels good, this is a good time to incorporate a faster paced workout including interval workouts like 1-3 minute repeats with equal rest or include a few pick ups at 5K pace during a 4-5 mile run.

SECOND STEP - RESUME MODIFIED TRAININGThe great news is you just ran a marathon in July and your base is still with you at this point. You won't need to "re-start" your training from day one. Instead maintain what you have by working back into long runs during weeks 4 - 8 and include a few long, slow 8-11 milers with a cutback long run of 6-8 miles in between. For example, you might run 6-7 miles for your long runs during weeks 2-3 post marathon, then 8-9 miles for weeks 4 and 5, and for weeks 6-8 run a 10, 7, and 11 miler and then taper for the race. Keeping in mind if at any point you feel especially fatigued or achy, you may need to tweak and modify. Marathoning is like a box of chocolates. You never know what you are going to get on race day, and you really aren't sure what the aftermath will feel like either!

The key is to make a plan and be flexible as you go. Expect your "normal" running legs to arrive about 3-4 weeks after the marathon. It is quite normal to feel leg fatigue (not soreness) for up to a month post marathon! Good luck in your next race.